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How to Lower Your Alcohol Consumption and Still Enjoy a Drink

Many people enjoy drinking alcohol for various reasons, such as socializing, relaxing, celebrating, or coping with stress. However, drinking too much alcohol can have negative effects on your health, such as increasing your risk of liver disease, heart disease, stroke, cancer, and mental disorders. According to the World Health Organization, alcohol is responsible for more than 3 million deaths per year worldwide. Therefore, it is important to moderate your alcohol consumption and drink responsibly.

But how can you drink less alcohol and still enjoy it? Is it possible to have a good time without getting drunk or feeling deprived? The answer is yes, if you follow some simple tips and strategies that can help you reduce your alcohol intake and increase your enjoyment. Here are some of them:

1. Set a limit and stick to it

Before you start drinking, decide how much alcohol you want to drink and don’t exceed that amount. You can use the drinkaware app or the alcohol unit calculator to keep track of your drinks and units. You can also use the low-risk drinking guidelines to know how much alcohol is safe for you to drink. For example, the UK government advises that men and women should not drink more than 14 units of alcohol per week and spread them over at least three days. One unit of alcohol is equivalent to 10ml of pure alcohol, which is roughly half a pint of beer, a small glass of wine, or a single shot of spirits.

2. Choose lower-alcohol drinks

Another way to drink less alcohol is to choose drinks that are lower in alcohol content, such as light beers, spritzers, or mocktails. You can also dilute your drinks with water, soda, or juice to make them last longer and reduce the alcohol concentration. You can check the alcohol by volume (ABV) percentage on the label of your drink to know how strong it is. For example, a beer with 4% ABV has less alcohol than a beer with 6% ABV. You can also use the drink comparison tool to compare different drinks and their alcohol content.

3. Drink slowly and mindfully

Drinking slowly and mindfully can help you enjoy your drink more and avoid drinking too much. Sip your drink and savor the taste, aroma, and texture. Pay attention to how the alcohol affects your body and mind, and stop when you feel enough. You can also use some tricks to slow down your drinking, such as using a smaller glass, putting your drink down between sips, or alternating your alcoholic drink with a non-alcoholic drink. You can also avoid drinking games, rounds, or shots, which can make you drink faster and more than you intend to.

4. Eat before and while drinking

Eating before and while drinking can help you drink less alcohol and prevent a hangover. Food can slow down the absorption of alcohol into your bloodstream and reduce its effects. It can also fill you up and reduce your thirst and appetite for alcohol. You should eat foods that are high in protein, fiber, and healthy fats, such as nuts, cheese, eggs, or hummus, which can keep you satisfied and energized. You should avoid foods that are high in salt, sugar, or grease, which can make you thirsty, dehydrated, or nauseous.

5. Drink water and stay hydrated

Drinking water and staying hydrated can help you drink less alcohol and avoid dehydration, which is one of the main causes of hangovers. Water can flush out the toxins from your body and replenish the fluids and electrolytes that you lose when you drink alcohol. It can also dilute the alcohol in your system and reduce its effects. You should drink at least one glass of water for every alcoholic drink you have, and drink more water before, during, and after drinking. You can also add some lemon, lime, or cucumber to your water to make it more refreshing and flavorful.

6. Avoid triggers and temptations

Avoiding triggers and temptations can help you drink less alcohol and resist the urge to drink more. Triggers can be anything that makes you want to drink, such as stress, boredom, anger, sadness, or peer pressure. Temptations can be anything that makes it easy for you to drink, such as having alcohol at home, going to bars, or hanging out with heavy drinkers. You should identify your triggers and temptations and find ways to cope with them or avoid them. For example, you can use relaxation techniques, hobbies, or exercise to deal with stress, boredom, or negative emotions. You can also limit your alcohol supply, choose alcohol-free venues, or hang out with supportive friends who respect your decision to drink less.

7. Reward yourself and celebrate your progress

Rewarding yourself and celebrating your progress can help you drink less alcohol and stay motivated. You can use the money, time, and energy that you save from drinking less to treat yourself to something that you enjoy, such as a movie, a book, a massage, or a trip. You can also track your achievements and milestones, such as the number of days, weeks, or months that you have been drinking less, the amount of alcohol that you have reduced, or the health benefits that you have gained. You can use the drinkaware app or the alcohol change UK app to monitor your progress and get feedback and support.


  • Q: Why should I drink less alcohol?
  • A: Drinking less alcohol can have many benefits for your health and well-being, such as:
    • You can reduce your risk of various diseases and conditions, such as liver disease, heart disease, stroke, cancer, and mental disorders.
    • You can improve your physical appearance and performance, such as your skin, hair, weight, sleep, and energy.
    • You can enhance your mental and emotional health, such as your mood, memory, concentration, and self-esteem.
    • You can save money, time, and resources that you can use for other purposes.
    • You can improve your relationships and social skills, such as your communication, honesty, and respect.
  • Q: How can I enjoy drinking without getting drunk?
  • A: You can enjoy drinking without getting drunk by following some tips and strategies, such as:
    • Set a limit and stick to it, and don’t drink more than you can handle.
    • Choose lower-alcohol drinks, and avoid drinks that are too strong or mixed with unknown ingredients.
    • Drink slowly and mindfully, and savor the taste and experience of your drink.
    • Eat before and while drinking, and avoid drinking on an empty stomach.
    • Drink water and stay hydrated, and avoid drinking caffeinated or carbonated drinks that can dehydrate you or speed up the absorption of alcohol.
    • Avoid triggers and temptations, and don’t drink for the wrong reasons or under pressure.
    • Reward yourself and celebrate your progress, and don’t feel guilty or ashamed of drinking less.
  • Q: How can I get help if I have a problem with alcohol?
  • A: If you think you have a problem with alcohol, or you are worried about someone else’s drinking, you should seek help from a professional or a support group. You can also use some online resources and tools, such as:
    • The National Institute on Alcohol Abuse and Alcoholism (NIAAA), which provides information, research, and treatment options for alcohol problems.
    • The Substance Abuse and Mental Health Services Administration (SAMHSA), which offers a national helpline, a treatment locator, and a recovery app for substance use disorders.
    • The Alcoholics Anonymous (AA), which is a worldwide fellowship of people who share their experience, strength, and hope to overcome their alcohol addiction.
    • The Al-Anon Family Groups, which is a worldwide community of people who support each other and cope with the effects of someone else’s drinking.

I hope you enjoyed this blog post and learned something new. Remember, you can drink less alcohol and still enjoy it, if you follow some simple tips and strategies. Cheers to your health and happiness. 

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